Wicked Wellbeing

03/09/2026

Have your heard about the resurgence of the mighty sardines? They're being touted as the midlife woman's wonder food and rightly so... not only are they cheap, but they're great for:
👉 Bone support: Sardines are one of the few foods with edible bones, giving you calcium plus vitamin D in one hit, both critical once oestrogen drops and bone density starts declining faster
👉 Omega-3s for inflammation and mood: High in EPA/DHA, which helps with joint pain, brain fog, and the mood swings that come with hormonal shifts
👉 Protein for muscle maintenance: Around 20g protein per tin, which matters more in midlife as muscle mass naturally declines and you need more to maintain it

Today I tossed a can through a salad, and doused it with apple cider vinegar and it was a super tasty way to have them. I had a mix of lettuce, radicchio, watercress as the base, sauerkraut, kimchi, chickpeas, avocado, then a sprinkling of toasted seeds... this mix is covering all essential food groups being protein, fibre and healthy fats. Delicious, nourishing and filling.

Are you a sardine fan? Willing to give it a go like this? What are your favourite sardines?

02/09/2026

I posted something a bit random in my membership last night, not knowing what to expect other than a couple of laughing emojis.

But I got an influx of members wanting to turn their poo blue. 😂

Quick backstory: it's called the blue poo test (aka the blue p**p challenge), a real study out of King's College London and the ZOE team. You eat a muffin dyed bright blue, then time how long it takes to come out the other end. That tells you your gut transit time, basically how efficiently everything's moving through your system. One of my members did it for her husband and shared it with me.

I'm not promising anyone anything scientific, it isn't medical, it's not diagnostic, and I'm no expert on gut transit time. It's just an experiment, a bit of curious self experimentation, and I just love that my tribe members are up for it!!
⬇️

"I'm keen to poo blue lol" - Trish
"How fun and sciencey. Count me in for a blue poo" - Sarah
"Very curious, count me in for the blue poo!!!!!" - Alison
"We could make the tribe muffins with blue food colouring" - Tracey
"I might do it if I'm brave enough" - Katherine

More on the actual test and results after we've completed it. Have you heard of this? Or even done it?

31/08/2026

Only 5 spots left on my Palmy retreat friends! I find when I head out of town to run a retreat, the spots are snapped up quickly because women are so appreciative of me venturing out of the city.

Imagine waking up on Saturday, 31st October knowing you’re having a day for you?

Not anyone else but you!

It’s not a pamper day though, it’s an intentional day of understanding what your hormonal needs are at this age and stage of life, its about understanding the nourishment it needs for your age and stage of life and it’s about connecting with other women at the same age and stage of life.

You’ll walk away practical tools and resources that you can implement straight away, that will be with you for life – plus a very nourished belly!

It’s simple, powerful, and perfect timing leading into the summer months.

Meet Vanessa Farrington (your host for the day) who said: “If it’s the one thing you do for yourself all year, come to this! I did this day in Akaroa, it was so good I wanted to bring it to Palmy… we are so lucky to have Wick coming to our patch!”

If you’ve missed the details, they’re all here ➡️ https://bit.ly/3V2wyOW

Would you like your name on one of the final spots?

28/08/2026

We are homeward bound! A fabulous fleeting visit to Singapore - loved the heat, the people, the outings, the parties, the pool, the food and everything in between!! Thanks Thermomix for the amazing trips! And thanks to everyone there for making it so memorable! ❤️

PS The dress Briar bought for her school ball for $10 from an op shop and her $3 op shop bag, and my $10 op shop shoes which are still going (I’m not going to say strong but they’re still going!! 😂)! 🎉

27/08/2026

A few pics from Singapore! Super muggy, a foodie haven, fabulous girl time and managing to sneak our way up to the top of Marina bay sands!!! ☺️🎉 And I found my matcha ice cream!!! 😋

24/08/2026

I'm off to Singapore tomorrow morning for the annual Thermomix rewards trip... a fleeting visit this time but I'm all ready and packed.

These are the snacks I'm taking, just incase as I don't want to be caught out. The Nice and Natural bars are Dark Chocolate and Cacao and although they're not gluten free, they've got great ingredients, taste really good and are one of the healthier bars without spending $5 a bar!!

My absolute non negotiable is my Nutrient Rescue travel shots which I make sure I take every day because they warn off any travel bugs!! (If you haven't tried them yet, you're welcome to use the code WICK01 for a 15% discount), I absolutely swear by them - I have them every day.

Given that I'm going to one of the foodie capitals of the world, and I'm going to a Thermomix event, I don't think I'm going to go hungry but it just gives me choices on the plane and in between meals.

Set yourself up and it's easier to succeed with health. What do you do when you travel? ❤️

21/08/2026

Yesterday was a pretty special day - Briar and I went to the Vic Uni open day so she could have a look around and decide which halls she’d like to apply for.

This is pretty normal for most families but it’s pretty remarkable for Briar because if you’ve been following me for a while, you may recall Briar had a really tough time in year 9 at school. It was super hard, her school wasn’t working out for her, it was incredibly stressful for all of us, she wanted to drop out, me to home school her and she was leaving school at 16, as soon as she could.

A move in schools was the BEST thing ever that we could have done. I had to fight hard though – MOE’s point of view, “No, she has to go to the school she’s zoned for” but I knew that she needed something different.

To go from that to now being so excited about University, a very clear path ahead of her in a field she’s incredibly passionate about (she’s studying Psychology, majoring in criminal justice) is just the most proudest parenting moment. – know I’m going to be a blithering mess saying good bye but I couldn’t be happier for her.

I share this because if you’re having a tough time with your kids, please know there is a light at the end of the tunnel (even though I couldn’t see it when people told me that too) but just have their back, fight hard for what you know is right and they’ll be the most awesome human beings ever – Briar and I have the most gorgeous relationship now which I didn’t know would even be possible. X

20/08/2026

If you're still wondering whether you should give fasting a go, this is a fantastic podcast between Dr Mindy and Jason Fung who wrote the Obesity Code many years ago. He talks about his changing opinions with fasting, if fasting breaks down muscle, how should you be fasting, he discusses longer fasts, modified fasting, fasting aids, breaking a fast, and the three different types of hunger - do you get physical hunger, reward-seeking hunger, and conditioned hunger?

It's a fantastic podcast, I'd highly recommend you pound the pavement and tune in - hitting two birds with one stone. And then come back to this post and let me know your insights. ❤️

Or have you tuned in already?

Download my FREE Fasting 101 Guide: https://resetacademy.drmindypel...

17/08/2026

Palmy, I'm coming to YOU!!

One of my gorgeous tribe members messaged and said, “Wick, I’ve got a great house to run a day retreat, will you come down?”

She sent me a video, I said YES and my flights are booked!

On Saturday, 31st October, I'm bringing my day retreat to Palmerston North and I’m over the moon – a perfect day leading into summer.

(Fun fact, I actually grew up on a farm just out of Dannevirke so I'm very familiar with this area.)

But this isn’t just a ‘nice’ day out – it’s so much more than that!

Does any of this feel familiar?
🙋‍♀️ Waking up tired, needing coffee to function?
🙋‍♀️ Feeling snappy, teary, anxious or low for no clear reason?
🙋‍♀️ Sick of the midline spread?
🙋‍♀️ Feeling like a mess, where everyone else seems fine?

If you’ve nodded yes to even one of these, this day is for YOU.

It’s a day of practical steps you can actually take home (food, routines, tools).

This is the stuff that makes everything feel easier: eating in a way that keeps you fuller for longer, calmer in your body, and less cravings running the show, sleeping better and when you’re not eating, you’ll learn how to hit those fat stores – YES PLEASE!

We’ll nourish your body with wholesome food (AMMMAZZING wholesome food!), create time to slow down, and reconnect with what you need right now (and that might be even just chatting to other women just like you - what I’m told is actually the best part!).

If you’re in the Manawatū or can make the trip, I’d LOVE to have you there.

Type ‘Palmy’ ⬇️ and I’ll share everything you need to know!

I can’t wait to share the day with you!

15/08/2026

This was a huge surprise, and a huge honour!

I’ve been nominated for the Best Service Based Business award for the NZ Small Business Awards in October with Empower Her Community - Global Community for Women in Business & She Owns It NZ . So freakin exciting!! Luckily I’ve already got my ticket!

Thanks for being part of my community, I appreciate you ❤️